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6 ways to keep running this winter

Support your immune system this winter

By
Runner's World

10/01/2019

Even the healthiest among us face a fight to stay fit over winter, when our immune systems are really put to the test.

However, plenty of tricks exist to help you stay in peak physical condition during the colder months, allowing you to bounce back quicker if you get struck down. We asked two fitness experts for their advice to help you keep running this winter.

Switch outdoors for indoors

When the temperature drops, elite PT Andy Vincent recommends mixing up your routine and factoring in some indoor training. “Use this time to maintain your cardio base while targeting different muscle groups with specific strength training,” he says. “Forward plan and check the weather to make sure you're adapting your outdoor training days to the warmer or drier days, and where possible, try to switch to lunchtime sessions, when it should be warmer.”

Adapt your training for winter

If you're braving the outdoors, get up to speed with a few additional exercises that will fend off the cold. “Be sure to spend extra time on dynamic movements, not only to warm your legs up, but also your entire body,” says running and mindset coach Luke Tyburski. “Squats, lunges or leg swings are great exercises for this; complete 20 repetitions three times, then go and enjoy your run.”

To stay motivated, he recommends running with a companion. “When it's cold and dark, you'll help motivate each other to get out of bed, and you'll be less likely to cancel last-minute after work.”

Eat the right foods

Diet plays a key role in keeping your body at its optimum. For Vincent, focusing on nutrient-dense foods is important - he recommends quinoa over rice, and fruit instead of gels. “Eat vegetables with every meal and if you're struggling to eat your greens, try using a blender to make a vegetable, fruit and berry smoothie,” he says. “If you're time-poor, you can use powdered greens for convenience.”

With the colder months coinciding with the holiday period, it can be tough to keep on track of your training while embracing the season’s festivities. Overindulgence, a lack of sleep and bad weather curtailing your exercise can take its toll on your immune system. So, you may want to try Lemlift with its doses of vitamin C and zinc, which helps support the normal function of your immune system.

Rest up when necessary

“As much as you might not want it, sleep is your best tool,” says Vincent. He recommends dialling down your training and maximising rest to give yourself the greatest chance of a quick recovery. “Make sure you're not waking up early to train or exercising late and therefore increasing your cortisol levels in the evening, which makes it harder to sleep.”

Ease back in

Once the worst of it has passed, you can start to rebuild fitness, but it’s important to take it easy. “Light and easy sessions can help your immune system, so keep this in mind, rather than trying start back with long, intense sessions,” says Tyburski. “Going too hard or for too long before your body has completely recovered could set you back for a longer period of time by stressing your body's immune system before it's fully recovered.”

Looking for support? Try Lemlift, which contains vitamins c and zinc, each contributes to the normal function of the immune system. UK/LEM/118/0021

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